Paella, pronounced “pay-EH-yah,” is a beloved rice dish indigenous to the Valencian region of Jap Spain. The Valencian word “paella” signifies “pan” as it’s ordinarily cooked in a huge shallow pan above an open fireplace. Modern working day cooking permits for paella to be produced in most any pan about a stove. The actuality that it’s a a single-pan speedy food is aspect of the rationale I fell in really like with the dish.
Classic paella consists of a few principal ingredients: a protein, small grain white rice and saffron. The protein can be most anything, such as hen, shrimp, or beans, all of which are lower fat choices. Chorizo, a Spanish sausage, may possibly be utilized, but it is significant in saturated fat and sodium. Bomba rice is generally applied in paella but can be hard to discover. You might substitute arborio rice, but neither one is a full grain. To get additional nutrition, pick entire grain rice options, this sort of as brown rice or wild rice. Saffron is a spice derived from the flower of Crocus sativus. It’s the costliest of all spices, and when I looked for it in the keep it was $19 for a modest container. Although some say it is not paella with out saffron, I say, “tell that to my lender account!” Fairly than splurging, I decide to use turmeric, a reasonable choice. Paella is a pretty adaptable dish it can be made much healthier with the addition of veggies, this sort of as peas and bell peppers, and the uncomplicated substitutes by now outlined.
2 Tablespoons tomato paste
1 teaspoon smoked paprika
½ teaspoon ground turmeric
¼ teaspoon pink pepper flakes
1 ½ cups unsalted chicken stock
1 lb. peeled and deveined raw frozen shrimp, thawed
Chopped fresh new parsley for garnish
Warmth oil in a massive sauté pan above medium warmth. Include onion and cook for 3 minutes. Incorporate garlic and prepare dinner for 30 seconds. Stir in tomato paste and seasonings. Stir in rice, rooster stock, and peas. Put shrimp on prime. Bring to a boil, decrease warmth, address, and simmer for 5-10 minutes right until shrimp is no for a longer time translucent and rice is tender. Remove lid and enable sit 5 minutes making it possible for water to evaporate. Sprinkle with chopped parsley.
Nutrition Specifics (per serving): 220 calories, 4 grams excess fat, 310 milligrams sodium, 27 grams carbohydrate, 2 grams fiber, 20 grams protein
Smith is nutrition and wellness educator for the College of Illinois Extension, McLean County. Call her at 309-663-8306.